Table of Contents
- What is Mindfulness?
- My Experience
- Stargirl Being “Erased”
- Types of Mindfulness
- Focused Attention Mindfulness
- Open Awareness Mindfulness
- Body Scan Mindfulness
- Loving-Kindness (Metta) Mindfulness
- Final Thoughts
What is Mindfulness?
Mindfulness is the practice of being fully present and engaged in the current moment, with an open and non-judgmental awareness of your thoughts, feelings, bodily sensations, and the surrounding environment. It involves observing these experiences without getting caught up in them, reacting impulsively, or labeling them as “good” or “bad.” Instead, mindfulness encourages acceptance and understanding of whatever arises in the present moment.
Mindfulness can be practiced formally, such as through meditation or breathing exercises, or informally, by simply paying closer attention to everyday activities like eating, walking, or even talking. Over time, it helps to reduce stress, increase emotional regulation, improve focus, and promote a sense of well-being.
The practice has its roots in Buddhist traditions but has been widely adopted in the West for its psychological benefits. Popular techniques include:
- Breathing exercises: Paying attention to the breath, noticing the inhalation and exhalation.
- Body scan: Bringing attention to different parts of the body, observing sensations or tension.
- Mindful observation: Noticing what’s around you, such as sounds, sights, or smells, without judgment.
- Thought awareness: Observing thoughts as they arise without getting attached or reacting to them.
The goal of mindfulness isn’t to empty the mind or avoid unpleasant feelings but to approach everything with a sense of openness and acceptance, reducing the impact of stress and improving overall well-being.
My Experience
I practiced mindfulness before I had a word for what I was doing. It was calming, and I particularly liked doing the body scan at the end of a yoga video I followed. The realization of that practice and expansion of knowledge on how to practice was in therapy. My therapist recommended some techniques to use and instructive mindfulness exercises to listen to.
More recently, I came across mindfulness when directing a class about emotional resilience. While going through the lessons, one of them included a mindfulness exercise. I reused the words in this for a talk I gave to my church congregation around that emotional resilience class. It was unconventional for that space, but I had many people talk to me about how calming it was to do that exercise and how much they enjoyed it.
Later on, I found a book called, “Peaceful Like a Panda” by Kira Willey. It has cute little mindfulness exercises for children, also including movement to get their energy out.
Stargirl Being “Erased”
Jerry Spinelli’s book, Stargirl is something I read as a child, unknowingly reading about mindfulness, but the concept of what she was doing fascinated me at the time, and still does to an extent.
The main character, Stargirl Caraway, practices a form of mindfulness through her unique ability to be “erased.” This concept of “erasing” is not about literally disappearing, but rather about Stargirl’s ability to detach from the expectations, judgments, and opinions of others in order to be fully present in her own experience. She does this by not allowing herself to be defined by the labels or social pressures that surround her, choosing instead to embrace her individuality without self-consciousness or regret.
Throughout the story, Stargirl is described as a person who isn’t influenced by what others think of her. She remains true to herself, even when she is shunned or ridiculed by her peers at Mica High School. Stargirl’s mindfulness comes from her ability to “erase” external distractions and remain focused on her internal sense of identity. She doesn’t let the opinions of others alter her behavior or sense of self-worth. This is most evident when she continues to engage in acts of kindness, like singing “Happy Birthday” to everyone in school, despite the awkwardness and rejection she faces.
By being “erased,” Stargirl is able to live in the moment, free from the weight of social pressure. She doesn’t dwell on what others think of her or attempt to conform to their expectations. This sense of mindfulness allows her to express herself authentically and remain open to the present, fully embracing her experiences without fear of judgment. Her “erasing” is a practice of inner peace, as she chooses not to be bogged down by external forces but instead cultivates an internal state of acceptance and awareness. This mindfulness is a key part of what makes Stargirl both a memorable and inspiring character.
Types of Mindfulness
Focused Attention Mindfulness
One of the most basic forms of mindfulness is focused attention. This involves concentrating on a single object, sensation, or thought. A common example is focusing on your breath. You can pay attention to each inhale and exhale, noticing how the air feels as it enters and exits the body. When distractions arise, you may gently redirect their attention back to the breath. This practice enhances concentration and helps train the mind to return to the present moment, making it particularly useful for reducing anxiety and improving focus.
Open Awareness Mindfulness
In contrast to focused attention, open awareness mindfulness involves observing whatever is happening in the present moment without concentrating on a specific object. It allows for you to bring your awareness to all sensory experiences—thoughts, feelings, sounds, smells, and bodily sensations—without attachment or judgment. This practice helps you cultivate a non-reactive awareness, allowing you to experience thoughts and emotions without becoming overwhelmed by them. Open awareness is beneficial for developing emotional resilience and reducing stress.
Body Scan Mindfulness
Body scan mindfulness is a practice where attention is systematically directed to different parts of your body, usually starting from the toes and moving upward. You may notice any sensation—such as tension, warmth, or discomfort—without trying to change or judge them. This type of mindfulness helps increase your body awareness and is often used to release physical tension and improve relaxation. It is particularly helpful for people who experience chronic pain or stress, as it encourages the body to become more attuned to its physical sensations.
Loving-Kindness (Metta) Meditation
Loving-kindness meditation, or Metta meditation, focuses on cultivating feelings of compassion and love toward oneself and others. You may silently repeat phrases such as “May I be happy,” “May you be safe,” or “May all beings be free from suffering.” Over time, this practice nurtures positive emotions, empathy, and interconnectedness, which can improve relationships and promote overall emotional well-being. It is especially effective for combating negative emotions like anger, resentment, and isolation.
Final Thoughts
In conclusion, mindfulness offers different ways to help us stay present, calm, and aware of our thoughts and feelings. Whether it’s focusing on our breath, noticing what’s around us, doing a body scan, or practicing loving-kindness, these techniques can reduce stress and improve our emotional well-being. From my own experience, I’ve found that mindfulness can be helpful in many areas of life, like therapy or teaching emotional resilience. Just like Stargirl, who remains true to herself and doesn’t get caught up in what others think, mindfulness helps us focus on being present and accepting ourselves. By practicing mindfulness, we can learn to live more peacefully, handle challenges better, and enjoy the moment without worrying about the past or future.